7 jump rope exercises
jump rope exercise has a lot of benefits, and not just because it fits almost all ages but it is really one of the best way to stay in shape as long as possible. A skipping rope workout is nice thing to practice if you really care about your fitness and health. If you love jumping rope, Skipping can be a good idea to put it into your weekly routine exercise.
Departure instructions
Let's assume that you have never taken this type of training and that you are coming out of a period of physical inactivity. If not, still read the precautions to take and things to know before you start (it can't hurt). Then go to the exercises, modifying the programs to your liking
When we ask ourselves these kinds of questions, there is a chance that we will not be up to date on the safety instructions to be respected either. However, since this is not the kind of information we are looking for first, here is a little reminder:
Sport is a risk of injury. Whatever the sport. From the moment you move your body, there is necessarily one way or another to hurt yourself. Which doesn't mean you have to stop all activity: It's just that there are things not to do, quite simply. Among other things, in the case of the jump rope:
- no rope to jump barefoot running shoes for everyone. The shoes will absorb shocks and save you from injury.
- we jump on tiptoe and not on the heel: to allow the body to absorb the shock without causing damage.
These two requirements must be met without exception.
To represent the danger of 15 min of rope jumping barefoot on the heels, imagine yourself kicking, for 15min, in a wall with as impact force your own weight: Imagine the state of your joints.
- In case of hip, knee and back problems or joint pain: no jump rope. Negotiate with your doctor.
- In case of low ceiling or floor not strong enough (include "floor not located on the ground floor": think of your neighbors): same prohibition. Unless you find another place to train. Avoid concrete or bitumen floors anyway.
- No pets or small children nearby when you jump: a rope hit comes quickly and hurts very badly.
How to position yourself
- It does not work the right muscles (Unnecessary effort)
- It forces a part of the body to perform a movement for which it may not be made: hence the risk of injury (Harmful Effort).
Posture
- Keep your back straight and look ahead, your head in the axis of the spine
- Contract the abs slightly
- Place the arms along the body, according to your convenience: the more you spread the arms, the more the shoulders work
- Coordinate the gestures of the arms and legs: among other things so as not to get caught with your feet in the rope
- Receive yourself correctly and do not crash on your supports
- During the jumps, it is on the regularity that we must focus. Not on the number of hops or the duration
- breathe. (Who knows? It can always be useful)
What you need to know before you start
- Strengthening the heart
- Increased endurance
- Weight loss
Preliminary exercises before a rope session
Before starting each session, make a few jumps without rope to:
- Warm up
- Finding your balance
- Feel the movement
As you progress, this number of jumps can be reduced.
- Lower yourself slightly by bending your knees
- Keep your arms along the body
- Jump a few centimeters from the ground thanks to a slight bending. The movement must be initiated, in order of importance, by the ankles, knees and then hips
- Chain the jumps until you get the right rhythm.
Exercises
The exercises are not all of the same intensity. (To convince you, do 30" of relaxation step and then 30" of knee climb. Write down your pulse after each exercise.)
This diversity makes it possible above all to:
Avoid monotony
Harden or simplify a training program according to its shape of the moment.
Exercise 1 – The relaxation step
During a continuous effort where you chain different types of exercises, the relaxation step allows you to "blow" between two more intense types of exercises.
At the passage of the rope, jump a few centimeters and receive on the right foot
When the rope reaches the level of the head, lean on the right foot
At the passage of the rope, jump with a pulse of the right foot and receive on the left foot.
When the rope reaches the level of the head, lean on the left foot
At the passage of the rope, jump and receive on the right foot
Continue to "walk" in place by alternating right and left foot.
Exercise 2 – Feet Joined
The basic jump, which has several variants and can be quite intense.
- Sticking the knees and tightening the legs
- Jump over the rope feet joined and knees slightly bent
- Amortize the reception as much as possible: and not to receive on the heels!
- To increase the difficulty, one can try to climb higher and higher the knees.
Exercise 3 – Calf work
- Same exercise as before, but this time, tiptoe barely has to leave the ground: just what it takes to let the rope pass.
- The legs are stretched. The less the knees are flexed, the more the work is done on the calves.
Exercise 4 – Increase in intensity
Repeat Exercise 2:
- By placing two rope turns per jump: over a short period, the effort is intense and puts more strain on the upper part of the body
- By placing two jumps per rope turn: over time, this exercise is advisable if you have difficulty maintaining your balance or following the rhythm of the rope.
Exercise 5 – On one leg
Alternate a rope trick on the right foot and a rope turn on the left foot. Always keep a raised foot, with an angle of 90° at the knee.
Exercise 6 – Strength and Balance
This exercise requires enough space to be able to move.
- Reproduce exercise 1, moving forward. Keep the same pace of progress: Do not change the speed of movement or the speed at which the rope rotates.
- This exercise allows both to recover between two intense exercises and to train the coordination of leg / arm movements.
Exercise 7 – Increase endurance
To be held over a short period of time, this exercise allows you to work in intense effort.
- Jumps with feet joined, knees slightly bent.
- Turn the rope as quickly as possible and chain the jumps.
- To increase the difficulty: climb the knees.
Exercise 8 – Knee climbs
To be held over a short period of time, the exercise makes it possible to work the lower part of the abdominals:
- On one or two feet, raise the knees to waist height during each jump
- Give a lot of care at the reception.
Schedules for physical preparation with the rope
First thing to do, on the first day of the first week: chain 100 jumps vertically without rope (on the model of the warm-up exercise). Take your pulse on 30s. Take it back in the 3rd week, after 100 jumps. And do the same every 3 weeks. Note the progress.
There are several types of planning to get started. Everyone is free to choose the one that suits them. Here are two examples, at the rate of 5 days a week.
First example: "soft" program
If the program is too easy, perform 2 to 3 sets each day or change the type of jump by integrating exercises that require more effort.
– Week 1:
100 jumps without rope then 50 jumps at moderate pace Add 10 jumps every day.
– Week 2:
50 jumps without rope then 100 jumps Add 10 jumps every day.
– Week 3:
50 jumps without ropethen100 jumps30 seconds of break100 jumps.From the fourth week, add the jumps at your own pace until you can hold 5 consecutive minutes (about 500 jumps)You can also continue on the next schedule.
Second example: "easy" program
– Week 1:
100 jumps without rope then 5 sets of 30/30 (30s of jump followed by 30s of break) Add a series every day.
– Week 2:
50 jumps without rope then2 sets of 30/301 minutes of continuous jump1 minute of break1 minute of continuous jump Add 20 seconds of continuous jump each day (1"20, then 1"40, 2"00 etc ...).
– Week 3:
50 jumps without rope then 2 sets of 30/302 sets of 2/1"30: twice 2 minutes of jumping with a break of 1"30 between two. Add 1 new series 2/1"30 every day.
– Week 4:
Total 15 min of jump divided into 30/30 and 2/1"30. Of course, we only count in these 15 minutes the time spent in jumping, not the rest times. At the end of the week, you must total 15 min including at least 10min in 2/1"30 ,The long-term goal is to last 15 consecutive minutes.
Whether it is to lose weight, strengthen the heart, strengthen muscle or gain endurance, the jump rope is a really effective exercise: provided you practice it with regularity and without overloading.
And the best way not to be wrong is to start at your own pace: regularity is better than excessive efforts.